Power Cleans

Back home!

mobility
cfwu x 1

PC:
1 x 10 x 55
1 x 10 x 95
1 x 10 x 135
21 x 1 x 185 (w/ 30 sec between sets)

Really focused on a good jump for each of the reps. Wasn't always successful, but overall felt pretty good. I think I'll try that WOD again next time PC comes up, just increase the weight.

DL

Left the Laguna Beach area and checked into a hotel in the San Pedro area, which is closer to the ranges we're using. For those familiar with LA (I was/am not), no comparison. Most convenient gym near this hotel was Bally's Total Fitness. Typical globo-gym, BUT because I only needed to work out 1 day, they let me in for free.

mobility

DL
1 x 5 x 135
1 x 3 x 225
1 x 1 x 315
1 x 1 x 405
7 x 1 x 425



Despite the above sign, I did use chalk (but kept it sneaky) and I did drop-ish the weights on the floor.

Shoulder Press

Last day here in Laguna Beach before changing hotels. Got my shoulder press WOD on at the same gym as yesterday, repeating the last SP WOD where I failed. Survey says…

mobility

SP x 21's: 80-180
1 x 50 x 45

A good workout. Now I just have to find a convenient gym in the San Pedro area.

Squats

The beginning of week 5 for this strength cycle and I'm away at work again, this time out in LA. The team is starting later and working later so had to get my WOD in early. Found a gym just a 1/2 mile from the hotel we're staying in, Laguna Health Club. It's $13 for a day pass and had a squat rack!



mobility

BS
1 x 10 x 45
1 x 3 x 135
1 x 3 x 185
1 x 3 x 225
1 x 3 x 275
7 x 3 x 320

Bench

Really felt my right shoulder during this WOD. Not sure if it's because the weight is getting heavier or I wasn't as "warmed up" as before. I skipped the CFWU today (and the last few days) so next time I'll be sure to do it and see if I feel any difference.

mobility

BP
1 x 3 x 45
1 x 3 x 95
1 x 3 x 135
1 x 3 x 185
1 x 3 x 225
5 x 3 x 245

Power Cleans

Wasn't really clear on what rep scheme I was going to use today for either (a) squat cleans or (b) power cleans. From the title you can see I stayed with power cleans.

mobility

power clean
1 x 3 x 95
1 x 3 x 115
1 x 3 x 135
1 x 3 x 155
1 x 3 x 175
1 x 3 x 185
1 x 3 x 195
1 x 3 x 205
1 x 3 x 215

Felt pretty good overall. I had a decent "jump" until I hit 185, where I lost it. I kept the "pop" until 215, where I felt my wrist tweak, so I stopped there. I'll do something different next time.

DL

Seems I slacked on the CFE this morning. :(

mobility

DL
1 x 3 x 135
1 x 3 x 225
1 x 1 x 315
1 x 1 x 405
7 x 1 x 420

Felt good. Amazing what a difference chalk and a good bar make. I'll keep grinding away at this until I can't. For those curious, here is a snapshot of how I've been working the rep scheme of this strength cycle.

Day 1: Back squats 7 x 3 (same weight)
Day 2: Shoulder press 21's
Day 3: Dead lift 7 x 1 (same weight)
Day 4: Rest day

I'm trying to keep each of these strength days a bit different that the others. For instance, once I crash on BS, I will either (a) switch rep scheme to singles, 21's, 5x5 ladders, or (b) switch exercises (front squat, good mornings, etc). This is all "off the cuff" but so far it seems to be working well for me. We'll see how long it last and if I make and gains.